Has your get-up-and-go got up and left? Here’s how to get it back
Do you sometimes feel like you are swimming upstream through molasses? Fatigue is one of the biggest health issues facing us today as life rapidly gets “bigger, better, faster, and more.” It’s ironic that with all the gadgets that have been invented to save time and effort, we seem to have less time and less energy than ever before! At the end of the day, most of us escape from our ‘labour-saving’ devices into restless sleep as early as possible. Why? Because we are all so tired, all the time. Fatigue defined
Fatigue is the state of feeling unusually tired and drained of energy, both physically and mentally, and has many possible causes. Other symptoms of fatigue are weakness, exhaustion, poor concentration and even dizziness and vertigo. Although it is common these days to feel chronically tired, this doesn’t mean it is acceptable, or that you have to put up with it. Because fatigue can be a symptom of illness, it shouldn’t be ignored, although it can be challenging to find a doctor who will take it seriously.

Possible causes
The following is a brief list of some of the many possible causes of fatigue which need to be considered or excluded, usually by a doctor:
ϖ    Autoimmune disorders e.g. lupus or rheumatoid arthritis
ϖ    Nutrient deficiencies, especially iron-deficiency anaemia (common in, but not exclusive to, women of child-bearing age) and vitamin B deficiency
ϖ    Nutritional disorders, including anorexia nervosa, bulimia and obesity, poor diet and nutrition, food intolerances
ϖ    Nervous disorders: e.g. depression, stress, sleeps disturbances (excessive, insufficient, etc.)
ϖ    Smoking, alcohol and drug abuse
ϖ    Circulatory disorders
ϖ    Respiratory disorders like asthma
ϖ    Chronic Fatigue Syndrome/ME
ϖ    Illnesses like HIV, TB, hepatitis, cancer
ϖ    Medication side effects
ϖ    Lifestyle: Overwork, excessive or inadequate exercise
ϖ    Gynaecological: Pregnancy, breastfeeding, postchildbirth, PMS, menopause
ϖ    Endocrine: Adrenal exhaustion, thyroid imbalance, diabetes, hypoglycaemia

Treating fatigue
When treating fatigue, identifying the cause is the first step. The cause determines the treatment but most cases will benefit from the suggestions outlined here, particularly where fatigue results from overwork, stress and insufficient rest.

Find the cause
If you suffer frequent fatigue, it can help to keep a ‘fatigue journal’ noting when you feel fatigued and what worsens or improves it. In some cases this may be obvious (e.g. a new mother with a sleepless baby), while others may be less clear-cut (e.g. depression). If you decide to consult a doctor, bear in mind that some doctors are unwilling or don’t have the time to take fatigue seriously, so you may need to be persistent. This is where your journal can help as it may indicate whether further tests are required, or whether your lifestyle is simply too hectic. Some causes of fatigue require medication, (e.g. iron supplements if you are anaemic), so be prepared for this. Complementary therapies, such as a phytotherapy, homeopathy, acupuncture and ayurveda, are helpful in treating fatigue.

Be a healthy eater
If you drive a car that runs on unleaded petrol, you won’t get far by filling up on leaded petrol. Likewise, if you fill yourself up with the wrong ‘fuel’, you won’t get far either! The more tired people get, the quicker they reach for convenience food and unhealthy snacks, and the more likely they to skip meals and overdo stimulants such as caffeine. In the long run you’re actually making things worse (and wasting money) by living this way. A little planning goes a long way – make a big pot of vegetable soup and freeze in portions for lunch, and keep healthy snacks like dried fruit and nuts in your desk. Eating fatty, refined and sugary foods leads to unstable blood sugar levels, causing fatigue and ill health. Never skip breakfast, aim for five to six small-ish meals per day and increase your intake of fruit, vegetables, whole grains and lean protein. Avoid caffeine after 3pm – try Rooibos with lemon instead: it’s nutrient-rich and refreshing. Mild dehydration can cause tiredness, headaches and poor concentration, so make sure your fluid intake is adequate: six to eight glasses of water per day (and no, coffee will not suffice!)

Top up
Supplements are a boon to the fatigued, as they top up nutrient levels (although they cannot replace healthy eating). Iron is very important for energy, but research shows it can be dangerous to take this mineral in excess. If you think you could be anaemic, ask your doctor for an iron test before taking iron supplements. B vitamins are essential in treating fatigue, as they are involved in energy metabolism. Take a vitamin B complex every morning with food. You may also need a multivitamin as additional support. Vitamin C aids absorption of iron and B vitamins, and helps immune functions, so consider taking some daily.

Herbal help
In the case of chronic fatigue, it may be best to consult a phytotherapist for detailed herbal advice, but there are some over-the-counter remedies that can help. Chamomile tea is relaxing, and can help if your fatigue is caused by stress or sleeplessness. If you’re fatigued due to insomnia, try passionflower, a relaxing herb that isn’t too tranquillizing.  Ginseng, an ancient Chinese herb, helps to restore your body’s ability to cope with stress and improves energy levels although it is best to give it a break after six weeks, as your body can become desensitised to it. If you have high blood pressure, it is best to avoid ginseng – try B vitamins instead. Kelp, a type of seaweed, is rich in iodine and thus supports a slightly underactive thyroid. (Avoid Kelp if you are already on thyroid medication or have an overactive thyroid.)

Keep moving
While getting enough rest is vital, it is just as important to get enough exercise. Not only does exercise relax you by reducing pent-up tension, it can also invigorate you, counter the effects of a sedentary lifestyle, reduce symptoms of depression and improve your health. Many of us think “gym” when we think of exercise but really any movement is helpful: take a walk in the fresh air on your lunch break or take the kids to the park, try yoga or tai chi, go running, hiking or dancing. The trick is to find something you like and try to do it regularly but in moderation. Stay active every day to reduce boredom and maintain energy levels.